Poob phaus DASH noj zaub mov li cas thiab vim li cas nws thiaj tuaj yeem pab koj poob phaus?

Poob phaus DASH noj zaub mov li cas thiab vim li cas nws thiaj tuaj yeem pab koj poob phaus?

Kev noj zaub mov DASH, uas yog thawj zaug tsim los txo cov ntshav siab, tuaj yeem pab koj poob phaus hauv txoj kev noj qab haus huv

Lanoj DASH aim los pab tswj tawg (nws lub ntsiab lus sawv cev rau "Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv Kom Tsis Txaus Siab") thiab tau tsim nyob rau xyoo 90 los ntawm American Institute of Health. Tab sis qhov tseeb yog tias ib qho ntawm cov yam ntxwv ntawm cov khoom noj no yog tias, ua cov qauv kev noj qab haus huv, nws tsis yog siv tau rau kev kho mob ntshav siab xwb, tab sis nws kuj tseem muaj txiaj ntsig rau nyias, tshwj xeeb tshaj yog nyob rau hauv cov ntaub ntawv ntawm cov neeg uas tsis zoo noj coj cwj pwm, txij li thaum ib tug hloov xws li cov lus pom zoo los ntawm DASH noj zaub mov yuav tso cai. txo cov calorie kom tsawg thiab kho nws raws li koj xav tau. «Thaum twg muaj kev txwv caloric, qhov hnyav poob. Qhov kev sib tw yog ua kom muaj kev sib npaug thiab muaj txiaj ntsig nyob rau lub sijhawm ntev, thiab ob qho xwm txheej no tuaj yeem ntsib nrog DASH noj zaub mov ", taw qhia Dr. María Ballesteros, tus tswj hwm ntawm pab pawg noj zaub mov ntawm SEEN (Spanish Society of Endocrinology thiab Khoom noj khoom haus).

Qhov kev noj haus no sim ua yog, raws li tus kws tshaj lij, sim ua kom txo qis hauv sodium hauv cov zaub mov thiab, ntawm qhov tod tes, hauv nce poov tshuaj, calcium thiab magnesium cov ntsiab lus, uas yog cov zaub mov uas muaj peev xwm txhim kho ntshav siab. Yog li, Dr. Ballesteros piav qhia tias kev noj haus DASH qhia txog cov khoom noj uas muaj calcium, potassium, magnesium thiab fiber ntau uas, thaum ua ke, pab txo cov ntshav siab.

Thiab koj yuav tsum noj dab tsi yog tias koj ua raws li kev noj haus no? Tus kws kho mob piav qhia. Ua ntej tshaj plaws, nws yog ib qho tseem ceeb kom txo qis kev noj cov khoom ua tiav, nrog rau cov txiv hmab txiv ntoo thiab zaub hauv peb cov zaub mov. Tsis tas li ntawd, nws yog ib qho tseem ceeb uas cov cereals uas peb noj tag nrho, thiab hais tias peb suav nrog ib qho me me ntawm cov txiv ntoo hauv peb cov zaub mov, nrog rau cov ntses thiab cov nqaij tsis muaj rog.

Yuav noj dab tsi yog tias koj xav ua DASH noj

Hais txog txiv hmab txiv ntoo, Dr. Ballesteros pom zoo kom noj tsawg kawg peb daim txiv hmab txiv ntoo, zoo dua tag nrho, ib hnub, nrog rau ob lossis peb yam khoom siv mis nyuj skimmed. Muab tso rau hauv kev xyaum, peb muaj peev xwm muaj ib tug txiv hmab txiv ntoo ntawm txog 150 grams rau khoom qab zib thaum noj su thiab noj hmo.

Ib yam li ntawd, peb yuav tsum tswj tus nqi ntsev rau kev ua noj (tsawg dua 3 g / hnub): ib qib teaspoon ntawm tshuaj yej), thiab kom them nyiaj rau peb tuaj yeem ua tau. siv cov seasonings rau ua noj thiab muab ntau qhov tsw rau pluas mov (kua txob, paprika, saffron, vinegar, txiv qaub, qej, dos ...) thiab tshuaj tsw qab (parsley, thyme, fennel, nplooj nplooj, oregano ...).

Thaum siv cov kaus poom ntses rau cov zaub nyoos lossis lwm cov tais diav, nyiam dua cov khoom siv ntuj (0% ntsev) yuav tsum tau siv, tab sis nyob rau hauv nruab nrab. Ib yam nkaus, Tsis txhob ntxiv qhov cubes lossis bouillon cubes nqaij los yog ntses rau pluas noj.

Lawv yuav raug siv cov txheej txheem ua noj tsis muaj rog: hlau, ci, qhov cub, microwave, chav, papillote ... thiab tsis txhob kib, breaded thiab battered zaub mov.

Nws raug nquahu kom haus 1,5 lossis 2 liv dej ib hnub (8 khob / hnub). Nyob rau hauv tas li ntawd, lawv yuav suav cov infusions thiab broths. Ntawm qhov tod tes, carbonated thiab stimulant dej qab zib yuav tsis noj thiab

Hais txog kev noj cov nqaij, noj ntses ntau zaus, noj cov nqaij ntshiv (nyiam dua nqaij qaib) thiab noj cov nqaij liab (1 lossis 2 zaug hauv ib lub lis piam) yog pom zoo.

Thaum kawg, nws raug pom zoo kom ntxiv 30 grams ntawm cov qhob cij tag nrho yam tsis muaj ntsev thaum noj su thiab noj hmo.

Puas yog nws txo qis ntshav siab?

Dr. Ballesteros taw qhia tias kev noj zaub mov DASH yuav tsis raug pom zoo rau cov neeg mob ntshav siab uas muaj lub raum tsis ua haujlwm, vim tias nyob rau hauv cov ntaub ntawv ntawm cov neeg mob no nws yuav tsum tau ua kom muaj kev txwv ntawm phosphorus, potassium thiab protein cov ntsiab lus, cov khoom uas txhim kho hauv lub cev. DASH kev noj haus.

Ntawm qhov tod tes, hais txog lawv cov pov thawj tshawb fawb txog kev txo qis ntshav siab, feem ntau tshuaj xyuas yog qhov hu ua "DASH" (Apple et al. 1997) thiab "DASH-sodium" (Volllmer et al, 2001) uas nws tau muab piv cov zaub mov no nrog lwm tus thiab nws cov txiaj ntsig ntawm cov ntshav siab tau raug ntsuas. Hauv kev tshawb fawb 'DASH-sodium', qib sodium tau txo qis ntxiv, ua rau muaj txiaj ntsig zoo dua.